“Natasha is kind of a natural athlete,” says Borden. “The training that we do is to keep her strong and conditioned for the fun stuff that she likes to do like bicycling with her husband or hiking or being onstage wearing heels and dancing which is just brutal on your body.”

To stay limber, the singer combines resistance bands, a stability ball and weights into her hour-long routine for an intense full-body workout. She also rolls out with a PVC pipe to open up her back and legs (it’s more effective than a foam roller) and gets her heart racing on a rebounder during Borden’s rigorous strength and conditioning circuits.

But the main focus of each workout is Bedingfield’s core. “Natasha is very present so she responds very quickly which makes her very easy to work with,” says Borden. “She’s got really great core control.”

Want to look like a rock star without having to carry a tune? Add three of these moves into your regular routine every time you work out.

Plank on Ball

Start in plank position with forearms on the ball and feet wider than hip width apart (above). To set your spine, squeeze glutes, quads and pull belly into spine. Using your forearms, slowly roll the ball away from your body until you cannot hold your core strong and bring back to start position. Start with the ball up against a wall and hold a steady plank without moving the ball if you are a beginner. Do 10 reps.

Side Bridge with Rotation

Start in full side bridge position with your feet stacked and your body to the side (top image). Take top foot and cross in front of bottom foot with your legs in a scissor position. Keep bottom elbow in line with shoulder to help stabilize your upper body. Take top arm, exhale, and reach under torso looking under bottom armpit (bottom image). Your torso will rotate slightly while reaching under. Make sure your glutes, legs and core stay tight during the entire move. Bring arm back to start position and repeat 5 times.

Roll ‘em and Shoot ‘em

Start on your back with knees bent at a 90-degree angle. Hands are holding the bench above your head, or if you don’t have a bench, wrap a long towel around a stable surface and hold both ends of the towel above your head to stabilize your body (top image). Inhale and roll 90 degrees then bend legs up towards your chin (middle image). Exhale and roll down slowly one vertebrae at a time. At the bottom of your spine, extend one leg out and pull the opposite leg in towards chest (bottom image). Bring feet back to 90-degree start position and repeat changing the leg that extends out at bottom of the move. If your back is arching at the bottom of the move, aim your extended leg higher toward the ceiling. Visualize your hips staying tucked towards your head as well when you extend one leg and opposite leg in. Do 10 reps.

Crossovers

Start lying on the ground with one knee bent and opposite leg extended and elevated out in front with foot flexed. The hand opposite the extended leg is extended out at a 45-degree angle on the floor (top image). In one motion, exhale, raise your extended arm and opposite straight leg up to meet (bottom image). Hold at top of the move and push through foot on the floor to engage glutes. Return to start position and use the opposite hand to support your head to avoid neck strain. Repeat 10 times.